One Arm barbell smith machine rows can be used by beginners as a substitute to Barbell Rows.
Saturday, February 14, 2015
Quad Training with H.I.T Method, with all intensity helps in transforming not only a diced quad muscle but also helps over all physique. Did a leg workout and wanted to mix it up a bit, so did 45 minutes of Stationary Bicycle at higher pace which not only is a great cardio exercise but also helps build quads. Then went on to do a 100 Reps of Machine Leg Press, felt good and ended up doing 133 Reps. The last exercise was Hack Squat did 4 Sets of 10 – 12 Reps. Do this with 20 seconds rest in between the sets and your legs will be on fire.
Here is the Leg Routine:
Stationary Bicycle 45 Minutes
Machine Leg Press 133 Reps
Hack Squat 4 Sets of 10 – 12 Reps
Monday, February 2, 2015
If you need to build big Arms you got to build huge triceps. Triceps is 66 percent of your Arm, so rest is your biceps. Triceps has three muscle heads they are; lateral, middle and long head. Long head of the triceps is the largest muscle head of the three.If you want to get huge triceps here is my Killer Triceps workout for Huge Triceps.
Triceps responds to various moments like dipping, press down and extensions. I suggest you to use various training strategies or training methodology to force the muscle to grow. You can use the shocking principle, forced reps and drop sets to name a few.
The top three exercises I suggest for building Killer Triceps and exercises for huge triceps are skull crushers, close grip bench press, dumbbell extensions or barbell extensions and Dips performed on a parallel bar. Use these exercises in your triceps workout routine and you will see great improvement in your triceps thus increasing the overall size of Arms.This is the recipe for Triceps workout for Huge Triceps
Here is a training video of me, training triceps at Fitness World Gym Bangalore. I performed following exercises.
Close Grip Bench Press - 5 Sets of 8 Reps
Parallel Bar Dips - 5 Sets of 8 Reps
Skull Crushers - 5 Sets of 8 Reps